CrossFit I35 WOD 1/4/16

The Open starts February 25.  Will you be ready? Strength Back Squat 1×5 at 65% 1RM Back Squat 1×5 at 75% 1RM Back Squat 1×5+ at 85% 1RM* *Go for as many reps as possible on the last set. Then Complete as many rounds as possible in 14 mins of: 100 Double Unders 30 Snatches,…

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CrossFit I35 WOD 1/2/2016

Kalsu On the minute perform 5 burpees and a max set of 135/95# thrusters. Continue until you complete 100 total thrusters.  At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then…

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CrossFit I35 WOD 12/31/15

Strength/Skill

Every 1 min for 12 mins: Toes-to-bars

10 Toes-to-bars*
*scale reps up or down as necessary.  each set should be 30 seconds or less.

Then

3 rounds for time of:
15 Thrusters, 95/65 lbs
15 Burpees

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4 x 1 minute weighted planks

CrossFit I35 WOD 12/30/15

Bench Press 12-12-12*
*these should be heavy for 12 and all done with the same weight.  take 2 or even 3 warmup sets to get there

Then

3 rounds for time of:
20 Overhead Squats, 95/65 lbs
20 Chest-to-bar Pull-ups

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4 x 10 behind the neck press

4 x 10 triceps

CrossFit I35 WOD 12/28/15

This is a deload week.  Don’t care how good you feel please nothing super heavy outside of the WODs (that means nothing over 80% preferably 70% or less)   Starting first week of January it’s Open season so be patient because the big loads along with high volume are coming.  Wods should not be at…

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CrossFit I35 WOD 12/24/15

Strength/Skill 1) 5X1 Clean & Jerks @ 85% – rest exactly 60 seconds 2) 1X1 Clean & Jerks @ 90%, 95%, 100%, 105% – rest exactly 75 seconds *Take only one attempt at each of the percentages in #2. Obviously document which are make/miss, and do not exceed the allotted rest time. Also perform only…

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